The short answer is:
Not quite.
There is no single "correct" position in which we should sit all day. What is important is a well-adjusted workplace and enough movement during the day, which helps prevent back pain and other problems associated with sitting.
Why the body doesn't like sitting for long periods of time
The human body is not designed to stay in one position for long, even when we sit “pretty straight.” The problem is not just how we sit, but mainly how long we stay in the same position.
Muscles are happiest when they are regularly engaged and change length. However, when sitting for long periods of time, they remain in one position, which leads to overload, especially in the spine and intervertebral discs. This can be one of the causes of musculoskeletal pain.
That's why physical therapists often say, "The best position is the next one."
How to set up your workplace ergonomically
It's not a perfect position, but a setting that:
- supports the natural curvature of the spine
- minimizes unnecessary muscle tension
- allows frequent changes of position
Chair
- feet resting on the ground
- knees roughly at hip level (slightly lower)
- hip support – backrest or small cushion
- possibility to lean back slightly (an angle of approx. 100-110° is gentler on the spine than a strict right angle)
Monitor
- top of screen at eye level or slightly below
- approximately arm's length
- monitor directly in front of you – without turning your head
Keyboard and mouse
- as close to body as possible
- elbows at the body at a right or slightly open angle
- wrist in a neutral position (an ergonomic mouse or gel pad can help)
- shoulders remain relaxed, not pulled towards the ears
How to help yourself at home
- Don't have a lumbar support? A rolled-up towel or overball can easily replace it
- Can't reach the floor with your feet? A box, book, or small step will help
- Does your laptop sit low? Just put a few books under it
The most important thing: MOVEMENT
Even perfect ergonomics do not change the fact that sitting is a passive position.
That's why it's key to:
- change your position every 30-40 minutes
- take a short walk, stretch or stand
- alternate between sitting, standing, leaning and leaning forward slightly
Summary
There is no single correct sitting position. There is a well-adjusted workplace and enough movement during the day. And this is much more important for our body than trying to sit "perfectly".
Do you suffer from back pain when working at a computer? At SPINEZIO physiotherapy we will help you find the cause of the problem and set up a tailor-made solution.
